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Anxiety

COPING WITH Panic

How to Stop a Panic Attack  — Dr. Julie Smith (youtube video)

A Breathing Exercise to Calm Panic Attacks

 

GROUNDING SKILLS

Four Favorite Tools for Managing Anxiety

 

BREATHING SKILLS and YOGA

Paced Breathing — “behavioral anxiety medication” on Now Matters Now website for learning emotional management skills

4-7-8 Relaxing Breath   (Harvard MD Dr. Andrew Weil)

Soft Belly Breathing”  The Center for Mind-Body Medicine

Guided Deep Relaxation — yoga (savasana)

Yoga With Adrienne   YouTube channel with guided yoga, includes Yoga for Stress, Yoga for Anxiety, Yoga for Sleep

Restorative Yoga Poses to Support Calm, Focus, and Sleep

 

ANXIETY MANAGEMENT TECHNIQUES

“Press Pause”

Change to Chill    Ways to chill, get perspective, learn mindfulness.  From Allina Health.

Resiliency Skills University of Michigan

Anxiety Coach  “The Anxiety Trick”

Tips for Beating Anxiety    Belleruth Naparstek

The 10 Best-Ever Anxiety Management Techniques:  Understanding How Your Brain Makes You Anxious and What You Can Do to Change It   Margaret Wehrenberg book on Amazon

 

MINDFULNESS AND GUIDED MEDITATION

The Breathing Space by Jon Kabat-Zinn (a 4 minute breathing and mindfulness meditation)

Self-Compassion exercises and guided meditations    Kristin Neff

Anxiety Relief Healthjourneys.com  Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks”  “Relieve Stress” etc.

Sitting Together   Free meditation downloads and handouts

Mindful Hub     Well-being through mindfulness

Getting Started with Mindfulness   Mindful Magazine

 

APPS

SAM app (Self-Help for Anxiety Management; free)  Download this free app quickly and click on “Help for anxiety NOW’ for panic support.  Has many useful anxiety management tools; start with “Self-Help with SAM” to create your own personalized “My anxiety toolkit”.

Calm      Website and app with relaxing nature videos and guided meditations for stress management.  Sign up for a free account and get access to some of the meditations, such as 7 Days of Calm, 7 Days of Managing Stress, 7 Days of Calming Anxiety, 7 Days of Sleep, 7 Days of Gratitude.  Access to more meditations with paid subscription.  Also has “Sleep Stories” — soothing the mind with stories to help you drift off into deep sleep (most with paid app).

Sanvello app   Sign up with a .edu account and you get free access to their premium Guided Meditations.   Basic app is free and has many good tools such as mood tracking, tracking daily health habits, and lots of free meditations:  Breathing exercises, mindfulness meditations, tools to calm down, support for stressful situations, and tools for inner strength; also online support community.  Premium app has more meditations, and cognitive behavioral therapy tools.

Headspace Student Plan

Mental Health apps

 

WORRY

Worry & Rumination Workbook   Free online resource, cognitive-behavioral workbook.

 

SOCIAL SUPPORT

Local, in-person support groups

Shine Text    Sign up to get a daily self-affirmation text sent to your phone.

Stories about Anxiety — The Mighty.com

ULifeline’s Anxiety Support Page

Half of Us Anxiety Page

Are you anxious?  You are in good company.  Huffpost article.

 

UNDERSTANDING YOUR ANXIETY

Three Things About Anxiety Disorder You Should Know video

Rewiring the Anxious Brain video

Transforming Your Relationship With Anxiety   podcast with Tara Brach

Anxiety & College      Handout by one of CWC’s college counselors on anxiety and college students.  Summary of self-care for anxiety.  A good place to start.

Anxieties.com    Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD

The Year of Living Anxiously   Some of the most common mistakes that aggravate anxiety — Dr. Henry Emmons

 

SOCIAL ANXIETY

Shy No Longer  (for social anxiety)  Free online resource, cognitive-behavioral workbook.

 

PHYSICAL SELF-CARE AND ANXIETY

 

College Students and Sleep   SUNY Geneseo

Wellness Recovery Action Plan Toolbox

How Quitting Smoking Can Help You Deal With Anxiety

Anxiety and Depression:  Which supplements can I take to help treat these?  Dr. Henry Emmons

 

PODCASTS

Anxiety Guru podcast